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April 19, 2010

Today's WOD

SquatDiagramThis was pretty straight forward, which is good, given the complexity of Saturday's workout.  Before we started Darcy gave a quick recap of the running seminar she gave on Saturday.  She focused specifically on the lean, arm position and a brief discussion on foot placement.  She used me as an example and I hope I did her proud.

    4 Rounds for Time (17:30)
  • Run 400m
  • 50 Air Squats

Then Core Work.  This was an uncommon occurance (I don’t think I’ve ever been there and done this), and nothing we did was common place.

Tabata Intervals (four rounds only) of Scissor Kicks, Modified Windshield wipers, Air Straddle crunch.

Posted by Chuck Charbeneau at 10:15 PM | Comments (0)

PIF9 ptII: A reunion, a meeting, a rehearsal and a quick dinner

starbuckscupAfter a mediocre meal, a well deserved shower and some interwebz time, Clif and I headed out to find Coffee, conversation and some essentials from the Circle K (MORE WATER, it’s not Disney Arizona, it’s a desert and there are things there that can kill you – like heat).

Clif Highfield After a Venti Red Eye, a chat in the park and pimping our show at the Circle K, we headed back to the hotel only to bump into Joe Rogan on his way out.  Since we had 3/4 of the Hemi and the Buzz Show, we decided to find some lunch for the three of us, basketball for one of us and hopefully the fourth of the four of us so that we could iron out the format of the Hemi and the Buzz show.

Jesse and I not watching sportsJesse eventually joined us over lunch and we worked out the specifics of the show format over wings and in between the Chicago fans being disappointed at the loss they were taking to Phoenix.

Intro ClassI split a little early and met Alexander back at the hotel so that he could take me over to the library to teach my Skills Class, which I think went smashingly. As always, it was a small class, but that’s usually to be expected when it’s an intro class.  Most folks at the festivals aren’t beginners, but it is a landing place for younger troupes, locals or folks that want to get their feet wet. 

Clif and BobAfter class, I returned to the hotel only to be directed to Space 55 for Hemi and the Buzz rehearsal where we attacked the form we’d decided on. From there, it was back to the hotel to change, and then out for a quick bite to eat at a great Jamaican restaurant with Bob Fisher and then bolting to the Herberger for call.


Posted by Chuck Charbeneau at 9:10 PM | Comments (0)

Day 2, pt I: PIF9 meets Core CrossFit and The Filthy Fifty

Core CrossFitAfter rolling into town Friday night and staying to the end of the shows, I got to bed around Midnight (local).  I wanted to have at least a couple of hours of shut eye before I awoke at 5:45am on Saturday.  I needed to make sure that I had time to get food in my stomache before heading to the 7am WOD at Core CrossFit.  Thank God I set my boundaries and followed the plan. I woke up, ate lightly and rolled back into bed for another 30 minutes, then got up and dressed and headed outside to finish waking up sitting in the sunlight.

DSCN0142The Gym is literally two blocks from the Holiday Inn Express, so I walked over in the early morning light to find a couple of people already on the mats getting warmed up.  After a few, brief, introductions I set to getting the blood moving again.

The BoardIt turns out that it was a gym member’s 50th birthday, and to celebrate we were going to tackle “The Filthy Fifty” which is technically described as a “Chipper” but is really a “Crusher” or “Destroyer of Worlds” from a MetCon perspective. 

    "The Filthy Fifty" (30:57) 
  • 50 Box Jumps (24in box)
  • 50 Jumping Pull-ups
  • 50 Kettle Bell swings (16kg)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (45lb)
  • 50 Back Extensions
  • 50 Wall Ball shots (20lb ball)
  • 50 Burpees
  • 50 Double Unders

DSCN0141When we had reached a critical mass of athletes we got started setting up the space, and once the stations were set we broke into teams of four for the warm up, which was to cycle through the stations for ten reps each (I think that makes it the Filthy Sixty or some such).  After the warm up we all grabbed a PVC and went through a stretching sequence that I will definitely include in my own warm up sequence as it targeted some specific gaps in my armor.

The workout itself was exactly the way it looks – long and intense.  Couple that with jet lag, a late night and the fact that it was almost 80 degrees when we started the WOD at 7:30am (up here in Minnesota, we’re lucky if it’s 55 degs by noon), suffice it to say that I was definitely challenged.  My team started on KB Swings and I scaled a couple of things to get through it all.  By the time I got to the Box Jumps, I was stepping up on a 25” tire, I used a 26lb KB, a 15lb medball and since I can’t do double unders to save my life when I’m well rested, I did 150 singles.

The TimeAfter I dropped off the bar from the jumping pull-ups and called time, I grabbed my second bottle of water and went outside to dump it over my head, refill, repeat, refill, guzzle. I chatted with some of the athletes, bought a T-Shirt (WHO DOESN’T BUY A T-SHIRT?!?), talked up the show (I asked management to set aside a couple of tickets for Drew and his girlfriend, but didn’t get out front in time to see if he had picked them up, but I hope he was there and had a great time) and bid my farewells while the next group of folks trickled in for their attempt.

I saw on my phone that Clif had arrived, so I slowly made my way back to the hotel, got myself some mediocre hotel breakfast and headed up to my room for a reunion and a shower.

All this before 9am…not bad.

Thank you again to Thomas and the trainers and athletes at Core Crossfit in Phoenix, AZ for a great Saturday morning workout, I’ll hopefully be back this time next year for PIF10 and another well deserved Saturday Morning CrossFit Ass Kicking.


Posted by Chuck Charbeneau at 10:51 AM | Comments (0)

April 16, 2010

PIF9 Travel and Planning

In travel speak, my day is described as MSP -> DFW -> PHX. I got to work early and ate my breakfast while getting info ready for a deployment and plugged in ALL my toys to make sure of a full charge on this long travel day.

We got off to a bit of a rocky start out of Minneapolis.  The plane we were scheduled on was actually on it’s way in from DFW and was behind schedule.  I’m assuming it was weather related since it’s cloudy and rainy in Dallas this afternoon.  We were scheduled to leave at 1:35 and didn’t get in the air until nearly 2:00pm.

This year’s trip is actually one day shorter than most of my other years at PIF.  Flights were expensive and hard to come by this year, and I didn’t really have an alternate fly back to use to pick up the ticket costs.  I had a few miles, which helped and of course teaching will help cover the bill on the other side, so it all works out in the end.

Clif isn’t arriving until tomorrow morning, so I’ll head over to the CrossFit gym for a workout and then refuel over breakfast with my old friend.  I have to teach at 1:30 so I’ll need to work out times to rehearse with both Clif and Jesse and Joe.  Two shows in one night..what a ride.

[UPDATE] Crusing along at 24K+ ft and momma with 6 mo old finally got her to settle down and fall asleep.  I could tell the little one was ready. Crying, Crabbing, Chewing her hand.  Just like Julia..A big bout of cry then *zonk*.

After a thirty minute delay in MSP, we actually landed in DFW on time, then proceeded to have our gate changed three times while we sat on the tarmac.  The good news is that the third change put us two gates down from my PHX flight, which gave me time to bolt to the Au Bon Pain and wolf down the innards of a grilled chicken sandwich.

Once settled on the plane I broke into the bonus beta paleo treat that the Fine Folks from Paleo Kits threw in with my last order and wow, was it delicious.  I’m definitely ordering more of them once they are available on the site.


Posted by Chuck Charbeneau at 6:17 PM | Comments (0)

April 15, 2010

Deadlifts, Endurance, Torn Hands, Torn Shoes

Really simple (to understand) WOD today, but the execution was dicey.  I hadn’t expected to do the endurance WOD today, nor was a mentally prepared for sprinting in my VFFs.  I also underloaded my deadlifts, leaving me short of what I think my max should be (my last lift at 260# had a lot of room left).  Even with the underloading, my hands were pretty torn up, which means a few things, most importantly of which is, I need to lift heavy tings more often.Ripped Pam

Ripped VibramOn my second lap I stubbed my toe on a funky ripple of asphalt while sprinting in the parking lot, which isn’t normally a big deal, but I wasn’t strapped in tight to my VFFs and it resulted in me tearing a hole in the top of the big toe.

Thankfully I wasn’t actullay running barefoot, I’m certain I would have busted a toe.  As it is, I had to sit for a minute and reset my shoe and my brain, which put me behind the rest of the group by several important minutes.

All that bitching aside, I learned some important things today. 

  1. I think I need to rework my deadlift at a 325# max and set my next percentages from there.
  2. I need to use a LOT more chalk, my hands a pretty torn up
  3. I need to pay attention to my shoes and actually strap them down for running (DUH!)
    WOD: Deadlift and Endurance
  • Deadlift (1x1x1x1x1): 260#
  • Run 2 Miles (1600m): 20:08
    • sprint 100m, jog 100m
Posted by Chuck Charbeneau at 5:36 PM | Comments (0)

April 13, 2010

Team Challenge

Two great work outs in a row so far this week.  Yesterday’s  workout was all about perseverence and increasing complexity, today was all about “Team.”  Kevin, Terry and I worked through the challenge as a team and wow, we were pretty wasted after.  The weights I list below are mine, Terry and Kevin each had their own bars to contend with.  We figured out our rythm such that one of us was in each of the movements at any one time, although there were some specific rules about when a new round could start.

Kat's HandsThe aftermath was felt by all.  Since each person was able to scale appropriately, everyone certainly was challenged.  There were several ripped hands from heavy deadlift holds coupled with the pull ups, and just about everyone commented on just how rough the workout was, and many were surprised.  Being a relative n00b to Crossfit, ALL of the workouts are hard, so I’m not surprised.

Kat (who’s hands are shown herein) mentioned that it had been a while since she was in a WOD where there was the same relative quiet intensity in the gym as there was today.  No talking or bullshitting, just bars hitting the floor, an appropriate amount of yelling to get the bar in the air (or keep it from slipping out of your grip), periodic swearing and the occasional encouragement from a team member.  All of the teams seemed to work intensely well together, and the lack of the usual chatter is a clear indicator that this was a tough workout.  I look forward to more team challenges at CrossFitMN, they really make CrossFit the sport of fitness.

    Team Challenge: AMRAP 20 Minutes (Thrusters/Deadlift Hold 115# | 9 Rounds) 
  • 3 Thrusters (rx: 135#)
  • 5 Pull Ups
  • While Member “A” does the movements, Member “B” Holds a 185# bar in Deadlift position
    • A dropped weight from the deadlift = +1 rep to each movement for the next round
    • ex
      • 4 thrusters
      • 6 Pull ups

Posted by Chuck Charbeneau at 5:38 PM | Comments (0)

April 12, 2010

The Iron Mile

Today's workout was pretty rough, but it was still pretty awesome.  My arms were like jello and my legs were destroyed, but not so much that it was a problem.   

    The Iron Mile (Rx’d 45#): 27:57 
  • 25 Presses
  • 25 Push Presses
  • 25 Push Jerks
  • Run 400m
  • 25 Front Squat
  • 25 Back Squat
  • Run 400m
  • 25 Squat Cleans
  • Run 400m
  • 25 Snatches
  • Run 400m

Poor form in the gym is caused by insufficient yellingBut then I think about my daughter wanting to ‘work out’ with daddy, and then, yeah, things are all better and I don’t mind the running and the yelling and the heavy things.

Posted by Chuck Charbeneau at 8:43 PM | Comments (0)

April 7, 2010

100 things that delight me

1. when a dog's ear gets flipped inside-out
2. getting to drink my tea before it gets cold
3. a fast, easy, yummy recipe - especially one that Magoo loves
4. taking the perfect picture
5. trees
birch tree
6. kissing my daughters - they're delicious
7. auto-start on my car
8. my veggie garden
9. naps
10. gerbera daisies
11. "coming home" day
12. Jr's little head on my shoulder
13. Snoopy dancing - my idea of pure joy
14. my wedding ring
15. old photos
robert (my grandpa) with his dad and sister
16. letting the fresh Spring air fill the house after a long winter
17. basking in the sun like a cat
18. clean, cool sheets
19. Magoo's eyelashes
20. Fran Swift
21. green
22. baking
23. massages
24. my sister looking mischievous
25. Christmas music
26. the memory of my grandma
27. fireworks
28. the smell of leaves in the fall; I love fall
29. baby toes
30. climbing into bed at night
31. a clean and tidy house - rare and fleeting
32. Sunday morning coffee adventures
33. cute Smartwool socks
34. the smell of bread baking
35. Perot State Park
36. Target
37. my lovelies sound asleep
38. the first buds in the Spring
39. elephants
40. my DVR
41. candlelight
42. puppy-dog tails
43. laughing really hard
44. the picture next to my bed of my husband on our wedding day
45. the Northern Lights
46. swaying with my sister
47. Strongly Pullin' Me by Runaway
48. nursing Jr.
49. seeing a great stage play
50. a beautiful sunset
51. Home for the Holidays
52. strawberry shortcake
53. dog smiles
54. Yates Cider Mill apple cider
55. the smell of sawdust backstage
56. Magoo's joy for collecting sticks and rocks
57. kisses on my neck
58. getting my Better Homes and Gardens magazine in the mail
59. an uninterrupted shower
60. a cardinal's song
61. a great playlist on the iPod
62. Jr's giggles
63. when I call my sister and she says, "I was just thinking about you."
Lisa and Peanut on the porch
64. window shopping online at Hanna Andersson
65. the way everything looks so perfect after a snowfall
66. time to myself
67. a good bottle of beer
68. the Chuck theme song
69. cute diaper covers
70. getting to sleep through the night
71. the smell of rain
72. my cozy bedroom color
73. that songs bring back such specific memories for me
74. warm chocolate chip cookies and cold milk
75. watching johnsmith perform
76. a great haircut
77. the way Jr. looks at her sister
78. Magoo and her daddy "playing saxophone"
playing their saxophones
79. letting the bathroom get all toasty warm with the space heater on
80. when Magoo says, "Let's play wild!" meaning she wants to wrestle
81. how my dad loves the line "When the players tried to take the field the marching band refused to yield."
82. my "work in progress"
work in progress 1-10-10
83. the smell of oranges and any citrus really
84. witnessing my kids learning something new
85. reading Dr. Seuss aloud
86. Magoo's imagination
87. good vanilla ice cream
88. a comfortable and cute bra
89. a date with my husband
90. listening to my husband give Magoo a bath and talk about their day
91. learning something new
92. Blokus
93. watching Magoo get some good silky from her blanket
94. Jr says "mom"
95. pumpkins
96. yellow cake with chocolate frosting
97. getting a package in the mail
98. Fairy May lines
99. making my husband laugh
100. my house

Posted by sla5150 at 7:00 PM | Comments (0)

Yesterday's Workout as described by Today's Running Clinic

Yesterday we worked on (low) back squat and while I had a decent finish (185# for first time back squatting), I DEFINITELY had more in the tank at the end of the set scheme (5x5).  Having now done it once, I will set my self to max out at least body weight (210) for my next go around.

After back squats, we did “Annie” and I completed both workouts in my VFFs.

I should point out that I scaled my Double Unders to 3x Singles, meaning that I had a total of 450 jumps and 150 sit-ups.

    Work Out
  • Back Squats (5x5): max 185#
  • Annie (50-40-30-20-10): 10:41
    • Double-unders (scaled 3x Singles – 150–120–90–60–30)
    • Sit-ups

Move ahead to today, where my first discussion with my feet this morning was one of stiffness and a general “WTF was that?!?!” squeal from my Ankles and Achilles.  No biggy.  A little stretching and rolling and the stiffness subsided. 


Darcy Rowe Franklin got a hold of my running form.  Wow oh wow wowee wow wow.

I skipped my normal CrossFit workout today to do a running intensive (again, in my VFFs) with our resident Endurance/Running instructor, Darcy.  It turns out my POSE form isn’t that bad (it’s not that “good”, but…).  I’m starting to get the basics correct (upper body form, foot placement, foot pull), but oh what a story a slow motion video can tell.  It wasn’t “Ministry of Silly Walks” or anything, but it wasn’t like watching Bikila either.  Darcy told us before we started that she had had a dream last night wherein our gaits basically looked like kids playing hopscotch poorly – setting expectations early is the sign of a great instructor, I suppose.  *grin*

The physiological aftermath has already begun to set in, as I feel my ankles and Achilles tighten again, but all-in-all, it was a great experience.  While I definitely have some things to improve upon, I was actually surprised by how well I was translating my reading and research into practice, and I look forward to working on my homework at the track this weekend. 

Thanks again to Darcy and CrossFitMN for offering me such awesome instruction and opportunities to improve.


Posted by Chuck Charbeneau at 4:02 PM | Comments (0)

April 5, 2010

I've been thinking...

So, I've been thinking about starting a new blog for some time now. It would be about my favorite "mommy things" and other parenting quips. Any comments or ideas?
flip flop weather

Posted by sla5150 at 9:36 PM | Comments (0)